Comparing Nutrients in 5 ounces Steamed Soybeans Sprouts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Steamed Soybeans Sprouts	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.96% 115kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	26.2% 0.42g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.12% 9.26g	67% 87g	130g per day for Men 19-50 years
Sugars	1% 0.74g	4.1% 2.98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3% 1.13g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	21.4% 12g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.8mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.4% 100μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.2% 1.86mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	68.5% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.3% 191mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.04% 113g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Steamed Soybeans Sprouts versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Steamed Soybeans Sprouts vs Red Kidney Beans:

• 5 ounces of Steamed Soybeans Sprouts have 1.8 times more Vitamin C and 12.6 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B3, 3.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• Both Steamed Sprouted Soybeans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Steamed Soybeans Sprouts vs Red Kidney Beans:

• 5 ounces of Steamed Soybeans Sprouts have 6.8 times more Water than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.4 times more Calcium, 2.1 times more Copper, 5.1 times more Iron, 2.3 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus, 3.8 times more Potassium, 5.3 times more Selenium and 2.7 times more Zinc than Steamed Sprouted Soybeans.
• 5 ounces of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Steamed Soybeans Sprouts have 4.2 times more Fat and 9.7 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4.2 times more Energy, 9.4 times more Carbohydrate, 4 times more Sugars, 19 times more Fiber and 2.7 times more Protein than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Red Kidney Beans offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6